If you've ever opened your Runna app and thought "I'm not running today," you're not alone. Life happens. Work runs late, the weather turns, you wake up feeling rough, or you just need a day off. Skipping a run isn't a failure of discipline. It's a normal part of training.
Here's when to skip a run, when to rearrange one instead, and how Runna handles missed sessions so your plan stays on track.
Is It OK to Skip a Run?
Yes. Your Runna plan is designed with the expectation that you won't complete every single session.
Missing the occasional run won't derail your progress. What matters is the consistency of your training over weeks and months, not whether every single box gets ticked. Even elite runners skip sessions when life or their bodies demand it.
The goal isn't perfection. It's progress.
When Should I Skip a Run?
Skip a run when you know with confidence that you won't be doing it.
The key word is "know." Skipping is different from missing a run and hoping to catch up later. It's an active decision that tells Runna: this run isn't happening, please don't factor it into my plan going forward.
Good reasons to skip a run include:
You're feeling unwell. Rest is almost always the right call when you're under the weather. Running through illness slows recovery and can make things worse. Check out how to adjust you're plan if you're feeling unwell.
Life came up and the session can't be rescheduled. Work, family, travel, or anything else that genuinely takes priority.
You missed the run earlier in the week and the week has moved on. No point cramming a session in just to hit a number.
You've decided the session isn't right for your body today. Niggles, fatigue, or stress can all be valid reasons to step back.
When Should I Rearrange a Run Instead of Skipping It?
If you still want to do the run but can't do it today, rearrange it rather than skipping it.
You can drag and drop workouts in your Training Calendar to move them to a day that works better. The simple rule:
Skip is for runs you've decided you won't do.
Rearrange is for runs you still intend to complete.
Rearranging keeps the session in your plan and lets you slot it in when life allows.
How Do I Skip a Run in the Runna App?
Open the workout in your Runna app
Tap the three dots in the top right corner
Select "Skip workout"
The run will be removed from your plan, and Runna will adjust around your remaining sessions.
What Happens to My Plan When I Skip a Run?
When you skip a run, Runna notes it and moves on. Your plan adapts around your completed sessions, so a single skipped run won't throw anything off.
If you find yourself missing several runs in a row, don't worry about it. Runna will check in and help you get back on track with a plan that reflects where you are now, not where you were supposed to be.
That's the whole point of an adaptive training plan: it works with your life, not the other way around.
The Takeaway
Skipping a run isn't a failure. It's a smart, honest decision that keeps your training sustainable. Skip when you know you won't run, rearrange when you still can, and trust your plan to adapt around the rest.
Consistency over weeks beats perfection over days. Every time.